Nutrition & Exercise Smoothie The Combination for Inspiration

How to Lose Weight When Food Pushers Get in the Way

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Beware of Food Pushers

You’re trying to lose weight but everywhere you go, there’s people pushing food in your face. “Try this cake I made.” “Don’t you like my cooking?” “What are you, on a diet again?” “Just this one time.” “It’s a special night, go for it.” What do you do when you finally decide to break your old habits, but those around you try to sabotage it? Here’s a list of top sabotagers and how to combat the threats.

Co-workers

If you have one of those offices where someone is always bringing in brownies or potato chips: Have a plan. Don’t let people tempt you. Think about the reason you’re at the celebration, don’t focus on the food. Make sure you eat a big and healthy enough breakfast so you’ll be less tempted. Don’t starve yourself because then you’ll definitely grab something off the table. Brush your teeth after breakfast and then you’ll be less likely to eat. If your co-workers force you, waste time getting yourself a glass of water, HOLD a plate of food, take a small nibble, fake it. Or, my favorite thing to do is tell it like it is. If you’re serious about changing your lifestyle, tell them the truth. Tell them how serious you are. Tell them you have a plan and how excited you are to stick with it. Ask them for help achieving your goals. Instead of feeling deprived, congratulate yourself on your willpower!

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SuperMarket

Make a list and stick with it, is always the best advice. If you don’t have a list you’ll be tempted to go down every aisle so that you wont “forget anything.” Also, if you plan out your meals for the week in advance, it’ll force you to make a list so that you’ll pick up all the ingredients you need. And for God’s sake, EAT before you go, otherwise you’ll buy-up the entire store. If possible, don’t bring the kids! If you must, make lists for them and let them choose one or two things, only. This is a great opportunity to teach them about healthy foods, how to read a food label, and what junk food is. Buy them snacks that YOU don’t like. Stick to the perimeter of the store: Fruits & veggies, (linger in the produce aisle as much as possible – look for new items), meats, dairy, whole grains. Avoid the center aisles as much as possible, especially the cookie/crackers aisle, the ‘warm’ juice aisle (all sugar, not real juice) and the frozen food aisle with the prepackaged, processed, salty, fattening meals.

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In-Laws and Bosses

You don’t want to insult your in-laws or your boss, but what do you do when you know there’s going to be a firestorm of bad-eats? Offer to bring a healthy appetizer or dish that you know you can safely eat. Fill your plate with all the healthy food. Eat small portions of the fatty, sugary foods. Grab a small plate and fill with nutritious foods so that there will be no room left for their diet-destroying ones. If they are focusing on you, take a few bites and then put your fork down. If they question you, tell them it’s a health issue, ‘doctors’ (or dietitians) orders, or tell them you’ll be happy to take any leftovers home.

Dining Out

#1 rule of dining out: you NEVER know what you are really getting. As healthy as the meal sounds, it may be loaded with salt and oils. First, tell your partner your plan, (you have one, right?) and ask them to help you with your goal. Try not to order appetizers or dessert. Or you can share one. Or order one or the other, and then share that. When you’re at home do you usually have an appetizer or a large dessert? No. So don’t order one now. Your meal will be close to 1,000 calories anyway (if you’re lucky). Order a healthy meal but tell the server how you want it prepared. They ask you how you want your meat cooked so don’t panic about telling them how you want the rest of the food prepared. Stress: no added butter or oils. Salad dressings on the side. No bread/rolls. No salty chips. No alcohol. (Are you trying to lose weight or not, people?!!) If you only dine out once or twice a month, then splurge, but eat a healthy, filling, low-calorie, high protein, high fiber breakfast and lunch. Plan ahead, don’t just go out there and pig out!

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Dates

Eat healthy and impress your date. Don’t fake it and eat a lame salad to look cool, and then go home and eat a 1/2 dozen donuts. Impress them with your knowledge. Inspire them with your goals. Motivate them to eat healthy too. Pick a healthy meal and modify it if needed. Don’t be afraid, but be a leader, and teach them what you’ve learned and they may follow. (Don’t be a know-it-all nag, though.)

Drinks, Alcohol, Beverage Pushers

For a more detailed post on this, click on THIS LINK 

Bottom Line

You’re in control of your body and decisions. (Don’t we tell our kids this?) Don’t cave into peer pressure. Write out your plans, have a goal and stick to it!

What are your goals for this year? What’s your new plan?

I love hearing from you!

CHRISTINE ARDIGO – Author of Cheating to Survive & Every Five Years

The greatest compliment you can give me is when you share this with others.
I sincerely appreciate it:

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Weight Loss: Will Beverages and Alcohol be Your Downfall?

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How Much Weight Will You Gain From Beverages This Year?

Ahh. Cool and refreshing. A nice way to kick back on a Friday night. Happy hours, get-togethers, parties. What better way to celebrate with your friends and family, right?

Well, if you’re trying to lose weight, it can be the worst thing for you. Something that quenches your thirst can pack on pounds quickly. Quicker than you think. After one drink, all good judgement goes out the door, and if there’s food around, forget it. Stick with a single-drink policy, or non at all. Here’s a list of drinks and their calories, and also a list of better alternatives.

Non-Alcoholic Beverages

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Water: 0 calories

Coffee/Tea, with 3 sugar packets, 2 TBSP half & half: 85 calories

1% Milk, 8 oz: 105 calories

Orange juice, 8 oz: 120 calories

Cranberry juice, 8 oz: 140 calories

Cola, 1 can: 140 calories

Starbucks Cafe Mocha, 16oz: 260 calories

Dunkin Donuts, Frozen Caramel Cafe Coolata, Medium, Skim Milk: 450 calories

(Don’t forget my ‘sip-of-milk’ trick)

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Alcoholic Beverages

Beer, 12 oz: 155 calories

Lite Beer, 12 oz: 102 calories

Champagne flute: 100 calories 

Wine Cooler, 12 oz: 230 calories

Wine, 5 oz: 125 calories

Wine Spritzer: (3 oz wine & 3 0z club soda) 50 calories

1 oz of liquor: 65 calories

Add in 6 oz soda or juice: 135 calories

LI Iced Tea, 12 0z: 500 calories

Strawberry Daiquiri, 12 oz: 900 calories

Pina Colada, 12 oz: 600 calories

Mimosa, 1/2 o.j. & half champagne, 12 oz: 130 calories

Classic Margarita, 12 0z: 660 calories

MudSlide, 12 0z: 1,100 calories!

Cosmopolitan, 12 0z: 540 calories

Martinis, 6 oz of liquor: 600 calories

EggNog with alcohol, 8 oz: 400 calories & 14 gms of fat!

Kahlua, Amaretto, Schnapps, 1 oz: 120 calories

Baileys, 1 oz: 150 calories and 7 gms of fat! 

chrisspag Photo Courtesy of Chris Spagnuolo

I Could Go On Forever!

Look, the bottom line is: do you want to eat or drink your calories? Drink less of these and you can eat more, OR you can lose weight without really trying. I had a woman once that drank a gallon of cranberry juice a week! That equals an extra 880 calories and week, which can equate to a 1 pound weight gain every month, and an extra 12 pounds on that butt of yours at the end of the year.

I had another client that had 16 (SIXTEEN) cups of tea a day. Tea is harmless, right? Not when you put in 3 packets of sugar in each cup. 3 packets is equivalent to one slice of bread, so she was basically eating 16 slices of bread a day!

2 glasses of wine at night with dinner? An extra 1,750 calories a week and a 2 pound weight gain a month. (or loss if you stop drinking it!)

What about those bingeing weekends? 12 beers over the weekend? 1,860 calories. Finish off a bottle of wine yourself? 600 calories.

How about 4 beers and 2 shots of tequila? 750 calories. Throw in an order of wings and some potato skins? That brings your total to 1,550 calories for the evening, not including what you ate the rest of the day.

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Love this from CalWineries.com

 

High Calorie Cocktails vs. Fast Food

  • 10 oz Margarita – 550 Calories (4 oz. tequila, 4 oz. margarita/sour mix, 2 oz. triple sec, lime juice, 1 tsp. sugar)
  • 9 oz. Mai Tai – 620 Calories (3 oz. Light Rum, 2 oz. Dark Rum, 1 oz. Crème de Almond, 1 oz. Triple Sec, 1 oz. Sweet and Sour Mix, 1 oz. Pineapple Juice)
  • 12 oz. Piña Colada – 586 Calories (3 oz. Rum, 3 oz. Coconut Cream, 6 oz. Pineapple Juice)
  • 6 oz. Mud Slide – 556 Calories (1.5 oz. Vodka, 1.5 oz. Kahlua, 1.5 oz. Bailey’s Irish Cream, 1.5 oz. Half-and-Half)
  • 10 oz. Long Island Ice Tea – 543 Calories (1.5 oz Vodka, 1.5 oz Rum, 1.5 oz Tequila, 1.5 oz Gin, 1.5 oz Triple Sec, 2 oz Sweet and Sour, 0.5 oz Cola)

Vs

  • McDonald’s Big Mac®- 540 Calories
  • McDonald’s Large French Fries- 500 Calories
  • Pizza Hut 12 Inch Medium Pan Pepperoni Pizza (2 Slices)- 560 Calories
  • Wendy’s Double Cheeseburger- 620 Calories
  • Burger King’s Whopper® Sandwich- 670 Calories
  • Burger King’s King Sized Onion Rings- 500 Calories
  • Taco Bell Chicken Quesadilla- 520 Calories

Puts things in perspective, eh? Not much different.

chrisspagnuoloPhoto courtesy of Chris Spagnuolo

For those of you that don’t know me, I don’t drink alcohol. When I got heavily into weight training and changed my diet drastically, I didn’t want to waste my calories. I showed up to my cousin’s house one Easter, where Pina Coladas and strawberry daiquiris were making there way around the kitchen, as well as beers and straight liquor, and I just said no. It wasn’t hard to say no, I knew what my goals were, but the looks and comments everyone gave me: you’d think I told them I started eating flamingos for breakfast every morning. It took a good couple of rounds of questioning, but then it was over. I made it through the night and never turned back. Once a year I’ll have 1 beer or 1 wine cooler type-beverage, but then I always feel tired and sluggish later on, not to mention like crap the next morning. My next day is usually ruined, It’s not worth it for me anymore.

So, what do you think? What’s your drink of choice? What was the biggest shocker here? What changes will you be making?

I love hearing from you!

CHRISTINE ARDIGO – Author of Cheating to Survive & Every Five Years

The greatest compliment you can give me is when you share this with others.
I sincerely appreciate it:

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Exercise: Do You Really Know What You’re Doing?

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What on Earth Are You Doing?

My last blogpost, Why You Won’t Lose Weight From Exercise Alone, sparked the next series of questions: If you are exercising, are you even doing it correctly? My comment about: “I won’t even get into the ones that pig out all day and then casually stroll around the block every evening after dinner,” got a lot of people to ask: that’s not enough? Yeesh.

No, a casual stroll will do nothing. Especially if you’re talking on your cell phone while doing it. Also, slowly pedaling on a stationary bicycle while leaning back and reading a book: Not Exercise. The proper way to know if you’re getting a real, good workout, is to exercise in your target heart rate. A simple equation is:

220 minus your age. So let’s say you’re 47 years old, your MAXIMUM heart rate should be around 173 beats per minute.

To determine your heart rate while you’re exercising: take a quick break, check your pulse and count the beats per a 60 second time period. (or you can do a 10 second time period, and then multiply it by 6.) This chart will show you how hard you’re working. It will also show you how out of shape you are. If a casual stroll around the block has your heart rate at 180 beats per minute, you are Out of Shape! On the other hand, very conditioned athletes may have lower than average heart rates because their hearts have learned how to adapt and work more efficiently. Therefore, everyone is different and you need to know what YOUR max heart rate is, and what range you need to exercise in.

Heart_rate_chart                                       Image Courtesy of http://www.cybexintl.com/ 

Range of Heart Rate determines where you should be at certain times. You should not be at your max heart rate all the time, actually it’s impossible to be there for more than a few minutes. But you should test your heart rate to see where you normally are. If you’re always at the 50% range, you may not be working hard enough. If you’re always at the 85% range: is that too high? Or are you out of shape and any exercise you do, drives your heart rate up? You should vary your workouts though, so that some are high intensity and some are low. Mix it up.

Another way to determine if you’re exercising hard enough, is to gauge your breathing. You should be ABLE to talk, but feel that you don’t really want to.

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If you’re weightlifting, and don’t rest between sets (and text your friends) you can get your heart rate up pretty high, as well. (Yes, you can get a cardio workout from lifting weights. Test your heart rate and see). But, if you want to know if you’re lifting heavy enough to build muscle, then once you’ve lifted weights long enough to be comfortable with your routine, you can test this out: You should NOT be able to lift the weight or push the weight, for more than 10 reps. If you are lifting a pretty pink weight 18 times, it’s too light. Trust me.

Here is another graph displaying where you should be according to your level of fitness. You want to start slow, but then make sure you make improvements!

target-hearrate-chart      Image Courtesy of ACEFitness.com

How Much Do You Need to Exercise?

It depends what your goals are. If you’re trying to lose weight, then 1-2 lbs of weight loss per week is recommended for slow, healthy weight loss. 3500 calories = 1 pound of fat. So divide that by 7 (days in a week) and you would need to get rid of 500 calories a day to lose 1 lb a week. So, you can burn (exercise) off 500 calories a day, eat 500 calories less a day, OR a combination of both (eat 250 calories less and burn off 250 calories a day).

Want to lose it faster? Then eat a lot less and exercise a lot more.

If you find you’re losing weight in the beginning, but then it slows down, look at your exercise routine. If you’ve been doing the SAME routine for weeks, then you’re burning less calories now because it becomes easier and you exert less energy. Also, when your body is more conditioned, it gets used to your exercise routine, so you need to do MORE to continue to lose weight.

Or, again, you can eat less. If you’re already eating very little, (1,000 calories a day) then you cannot eat any less, so you will need to exercise more.

As for how long and how many times per week should you exercise? Read this for more detailed information on that: http://www.aworkoutroutine.com/exercise-frequency/

How many of you frequently check your heart rate? Do you push yourself at each workout? Do you mix it up to get your heart rate up to different levels?

I love hearing from you!

CHRISTINE ARDIGO – Author of Cheating to Survive & Every Five Years

The greatest compliment you can give me is when you share this with others.
I sincerely appreciate it:

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Why You Won’t Lose Weight From Exercise Alone

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That Damn Growling Stomach

When you begin an exercise program, whether it be cardio, weights, or a class with a combo of both, your metabolism speeds up and your stomach never seems to stop growling. Sound familiar? Ever run a mile, come home, and your brain’s telling you to hit the fridge? Suddenly you’re starving and can’t seem to shut the voices up. Then you tell yourself: “Well, I just exercised so I should eat.” You pop a David’s Cookie in your mouth or one of your kid’s chocolate puddings and suddenly the 150 calories you burned off from your run was negated by an innocent pudding cup.

You run for a half hour, three days a week, with the same run/snack cycle and wonder why you haven’t lost any weight.

You sign your kids up for sports to help them become more active and stop the steady weight they’ve been putting on over the years, with the fear of obesity looming in their future, but instead of giving them a banana and water after their hour-workout, you feed them a 16oz Gatorade, Brownie Bites and a bag of chips. “But they exercised!” you say.

I won’t even get into the ones that pig out all day and then casually stroll around the block every evening after dinner.

Some people think if they exercise they can eat whatever they want.

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“I worked out twice this week, so I have a free ticket to the all-you-can-eat buffet.” It doesn’t work that way and it doesn’t take that many calories to overcompensate for the gains you made through exercise.

I worked in a gym as a dietitian for two years. It was a one-on-one personal training gym where you could only work out with a trainer and most members came in 2 -3 times a week for their half hour training session, Then, once a week they came in to see me, get weighed and talk about what they ate over the week. After two years they never lost any weight. Most thought that since they worked out for the big 60 – 90 minutes a WEEK, they could continued to eat however they wanted. Other’s complained of being hungry and they were “Starving to DEATH!” Others (most of them) lied about what they were really eating and after weeks, or perhaps months, finally revealed the alcoholic beverages they drank, the undocumented juices, iced teas, and sodas they consumed, the late night snacking, the hot dogs they grabbed on the way to catch the train home from work, the portions-sizes they were really eating, and the ‘rewards’ they gave themselves every week (day) for working out.

These were educated individuals. Doctors, lawyers, professors, accountants, etc.

Working out 1 hour a week (in a 168-hour week) does NOT make up for the sabotage you did the other 165 hours. If you want to lose weight, stop kidding yourself and lying to your friends and family. You cannot drink alcohol. You cannot skip meals and then make up for it later by binging. You cannot eat ‘good’ all week and then pig out non-stop all weekend, you cannot have a banana for breakfast and then a Big Mac for lunch.

You cannot treat yourself to that ‘one’ piece of cheesecake, that ‘one’ Taco Bell meal, that ‘one’ Dunkin Donut Pumpkin Muffin, that ‘one’ Double Chocolaty Chip Frappuccino Blended Creme, that ‘one’ piece of cake for your co-workers birthday, that ‘one’ happy hour with five beers, wings and potato skins, and that ‘one’ dinner out with your loved one complete with drinks, appetizers, and dessert, BECAUSE at the end of the week, those ‘ones’ become “tens.”

girl named dharon on Plinview moms can cook

You need to make the commitment to change everything. Eat healthy all the time and exercise every day. It doesn’t have to be tortuous. You don’t have to give up everything you love. You don’t have to suffer, and cry and whine like a three-year-old. You’ve had many days, months, and I’m sure, YEARS of overindulging, not exercising, partying way too much, and look where it has gotten you.

Stop making excuses.

  1. Join a gym and find something there you enjoy doing. It’s a measly half hour a day. Go early, late, after work, on your lunch hour. FIND the TIME!
  2. Throw out all the junk in your house. Stop buying it. No one needs it. If they don’t like it, tough. It’s your money, your house, tell the kids to get their own apartments and your spouse too.
  3. Drop your portions by a third (at least).
  4. Find foods and recipes you all love. No one said you had to eat powdered food, packaged TV dinner-type lunches, bean sprouts, cardboard-tasteless meals, or boring snacks. Look up recipes and use your imagination. There is a plethora of foods you can now sample at every type of supermarket.
  5. Ditch all those crappy carbs already!  What are we, four-years-old?
  6. Eat more fruits and veggies. Stop saying you hate them. This is not your mom’s canned peas or your grandmothers creamed spinach. There are a million varieties and ways you can eat them. Like Fresh. And raw. And right off the vine/tree.
  7. If you MUST eat take-out, cause you can’t pour yourself a nutritious bowl of cereal with berries when you get home late from work, then use your common sense and choose the healthier options offered. And get “small.” Not large. Not Super-size. Small. You are feeding yourself, not the extra fifty-pounds on you. Stop feeding it. It’s becoming a whole other person. Starve it.
  8. Reward yourself with non-food items. Like how about praise, and compliments, and self-confidence, and power and strength. You want to feel good about yourself? Stop wallowing in self-pity and give people a reason to look up to you, ask you how you did it, come to you for advice, and damn, let them be a little jealous. Maybe you can turn around and help them one day. Be their Inspiration.

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So, what do you think? Are we going to do it this year, or what? Let me know.

I love hearing from you!

The greatest compliment you can give me is when you share this with others.
I sincerely appreciate it:

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Why Sitting on Your Butt Can Be a Real Pain in the Ass

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P1070714 (This is where I spent most of my summer!)

My friends! So sorry to have been away for so long.

For those of you that don’t know, I published two contemporary romance novels on Amazon this summer: Cheating to Survive & Every Five Years. It has been rewarding and exhausting. The editing and marketing of both books have kept me from posting on Nutrition & Exercise Smoothie. But now that both books are published, I have returned. (For your patience, I have a special deal for you at the end of this blogpost. Stay tuned).

All that sitting though, took a toll on me. For those of you that know me, I don’t sit. At all.

  • I’ve lifted weights at various gyms for almost 30 years
  • I’ve run 5K’s, Mud Runs, and Spartan Races
  • I Rock Climb
  • I played volleyball (briefly)
  • I go to playgrounds and amusement parks and water parks with my daughters and actually go on all the rides
  • I garden like mad, and enjoy a good, deep, house cleaning

I don’t sit. I don’t watch TV.

So, sitting while writing and editing and marketing 2 books this summer, was new to me and I hated it. I also had no time for other things. Like exercise.

  1. After months of not going to the gym, I finally made an attempt back in April, only to find that my membership had expired! I didn’t bother renewing it knowing that I was publishing the following month
  2. I only rock climbed once in over a year
  3. I never ran. No races. I didn’t even walk around the block!
  4. I went to a water park once and it rained :(
  5. My house and car were both gross! GROSS!
  6. My backyard was overgrown with weeds instead of flowers!

And I felt it.

P1070716 (My winter hangout for writing)

I started getting horrible pains in my lower back, in my butt, and shooting down my legs. I never experienced pain like this before. It really bothered me. I thought I had some terrible disease. I tried different stretches but nothing relieved it. Every time I sat at a desk or in my car, pain shot down my leg. It was difficult to sit for more than a few minutes.

Luckily, I work in a hospital with wonderful physical therapists. When I told them my symptoms, they said, “That’s weird,” (knowing me) “That usually happens from inactivity. From sitting around all day.”

BAM!  Realization.

I needed to move. I started walking and standing more. I took the stairs as much as I could. I started riding my neglected bike around the neighborhood for a half hour. 2 weeks ago, I spent a day gardening for almost seven hours and I loved it! Then I cleaned my entire house and my car, too.

With the novels behind me now, I feel better. I’m more active and I just rejoined the gym. I hope to return to rock climbing in Autumn.

I spent last weekend walking across the Brooklyn Bridge with my dad and family. bridge1

This whole experience has taught me something, though. (The sitting on my butt and being in constant pain part, not the getting up and moving around part).

  1. You can’t do everything. There’s not enough time in the day. (Unless of course you spend five hours a day watching TV).
  2. But…more importantly: Sitting is deadly! Get up!

If I could do it all again, I’d have made working out, walking, and just exercising in general, more of a priority. There were times I was so excited about writing the next chapter, that I intentionally drove past the gym, went home, and plopped my butt in my computer chair. But now that the gorgeous, short summer is over here in New York, and I spent it editing, (albeit on my front porch), I want to be active again.

Here’s a great link, (thanks to my cousin Joe at Anastasi Fitness) about the Hazards of Sitting:

http://apps.washingtonpost.com/g/page/national/the-health-hazards-of-sitting/750/

And another on How to Undue the Damage of Sitting:

http://www.artofmanliness.com/2014/08/05/undo-the-damage-of-sitting/

My BEST advice to you though, is get up and move. Every day. At one point I was in so much pain, I thought I screwed something up so I sat even more!  They said the pain was from my bones fusing together. That’s all I needed to hear. I needed to loosen them up and get moving.

So get up my friends. NO more sitting. Get those muscles and bones unfused and do something now.

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Have you ever experienced pain, from sitting too much? Let me know.

I love hearing from you!

P.S.  I’m giving you a special deal for all your support and patience while you waited for a new post. My first Novel, Cheating to Survive,  if you would like to read it, is on sale this week (August 25 – August 29th) for only 99 cents. Book 2, Every Five Years, is only $3.99. Grab both for $4.98. Enjoy. And thanks again. Love you guys!

Cheating to Survive – 99 cents – http://www.amazon.com/dp/B00K87TGG4

Every Five Years – $3.99 – http://www.amazon.com/dp/B00MNPVZWM

The greatest compliment you can give me is when you share this with others.
I sincerely appreciate it:

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How to Easily Transition to a Plant-Based Diet

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plant based diet

By Christine Ardigo MSRD

Vegan, Vegetarian, Lacto-Ovo, Raw Foods, where do you begin?

I receive many questions about going meatless. But when people tell me they stopped eating meat, I see them eating brownies and chips instead. “But it’s meatless,” they’ll say. Um, no. That’s not how it goes. I also have a lot of people tell me that when they went meat-free they were always hungry so they munched on carbs all day long, which in turn just left them hungrier. If you’re making the switch to a completely meat-free diet, then I’m hoping your overall goal is to eat healthier. Yes, it’s confusing. Where do you begin?

Ahh, my friends, I have that answer for you today! Today I have the pleasure of introducing you to Holly Zyquierdo. I became friendly with Holly recently and was thrilled to have her guest post about how she transitioned her family to a Plant-Based diet. She has a great story to tell about why and how she changed, and the best part: she created a fantastic 79 page book The Plant-Based Diet Starter Guide. It has tips on on getting started, what to eat, sample meal plans, and of course: delicious recipes for you to try! Take It Away Holly!

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The Plant-Based Diet Starter Guide: How to Cook, Shop, and Eat Well

How it Began

A few years ago I was sick. My whole body hurt, I always felt bad, and I began having some pretty severe bladder problems. I can speak boldly about this now but at the time I felt very isolated. In desperation I searched for answers but I didn’t find them. Even the specialists were unable to “fix” me.

Then I discovered a different kind of solution. It wasn’t a drug or procedure. It was food, real, whole food.

Getting Healthy

I began a whole food, plant-based diet and within two months my symptoms were gone. My painful bladder problems and joint pain disappeared. I also lost weight without trying. My husband got healthier also. He lost 50 pounds and no longer needs medication for high blood pressure, high cholesterol, acid reflux or asthma.

A Blog was Born

The hardest part of our lifestyle change was getting started. We were determined but we had a really hard time finding resources. In the early days, I didn’t even know to google, “plant-based diet” so I started a blog, My Plant-Based Family, to document our journey. Eventually I was able to help others get healthier by ditching processed and unhealthy foods. I wanted so badly to be able to put an easy to read resource in their hands so I wrote The Plant-Based Diet Starter Guide: How to Cook, Shop and Eat Well.

The Plant-Based Diet Starter Guide is an ebook and available as a PDF download or on Amazon for $5.99.

About the Book

plant based diet

The ebook is perfect for anyone wanting to eat healthier, especially those trying to add more fruits, veggies, whole grains and legumes to their diet. I leave the science to the doctors and focus on the real “how to’s” of making a diet change work including how to shop, cook, and meal plan.

I also offer encouragement for families who are striving to make healthier choices, especially for those with family members who are not receptive to diet change.

To wrap it up I’ve included a collection of our favorite tried and true recipes. These are the recipes I hear rave reviews about over and over again.

If you’d like to purchase the PDF version I’m offering a coupon code for 25% off for a limited time. Use the code INEEDTHISBOOK

I also create allergy-friendly recipes and free weekly Meal Plans at My Plant-Based Family. For those with specialty diets I also create Custom Meal Plans that look at your individual preferences (taste, time, expense) and create a personalize Meal Plan just for you.

Soon I’ll launch a new endeavor that will help families who have recently been diagnosed with food allergies.

Holly Yzquierdo is a plant-based food blogger and food allergy advocate. She creates incredible recipes that are easy, delicious, and allergy-friendly. Read more at My Plant-Based Family. Follow her on FacebookTwitter, PinterestGoogle+ and Instagram.

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So there you go! Everything you need to know to get started on your way to a healthier summer. Spend the weekend purchasing new foods and try some new recipes. If you go meatless, make sure you eat foods that are healthy, high in fiber and will keep you full.

Do any of you already eat a plant-based diet? What were your obstacles? Do you feel better now? What are your favorite recipes?

I hope you check out Holly’s book and let me know what you think. If you try any of her recipes, let us know.

I love hearing from you!

The greatest compliment you can give me is when you share this with others.
I sincerely appreciate it:

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Cut the Salt, Kick up the Taste Challenge!

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Are you Up for the Challenge? 

I would like to introduce you to Bonnie Giller  ★ Weight Loss Expert-Mindful Eating Coach★ Certified Intuitive Eating Counselor ★ Diabetes Management Specialist ★

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She has a Challenge for you and I hope you take her up on it. It’s easy, free and just another small step you can take to improve your health. Take it away Bonnie:

 

Should you take note of how much sodium you are consuming daily?

Many people believe that they do not have to worry about the sodium content in the foods they choose to eat unless they have health issues such as heart disease or high blood pressure.

Don’t be fooled! The truth is that most people are consuming sodium at levels way above recommended daily values.

Consuming too much sodium can increase your risk of heart disease, stroke, and high blood pressure.

You may be thinking that it is too hard to give up the salt shaker.  You are concerned that food will become tasteless and bland.  No need to worry! Nature has given us a wide variety of spices and herbs to add to your plate that will not only increase variety and flavor to your meals, but also add health benefits!

It’s time to FIRE UP THOSE TASTE BUDS!

Join the 30 Day Cut your Salt Challenge that starts May 1st!

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This challenge will help you BREAK YOUR SALT HABIT, improve your health, AND increase the PLEASURE of your eating experience.

Each day, you will receive an email containing info on the Spice or Herb of the Day and a simple way to use the spice or herb for that particular day.  Feel free to use your own recipes, spices, and herbs already in your cabinet as well!

It is totally free to sign up. There will also be prizes and added bonuses for participant

So what do you have to lose except your salt habit?

Sign Up Here today for more details.  Are you up for the challenge?

Spread the word and tell your family and friends too!

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Re-Think Weight Loss by Putting Some Thought into It

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Sometimes even the thought of trying to lose weight is daunting.  Weight loss is never pleasurable.  It’s much easier to sit on the couch and eat mindlessly.  But one day a feeling of helplessness overtakes us and we decide to make a change.  We choose some crazy new diet. The quick fix! But what happens when we go off the diet and revert to our old eating habits?  All the weight comes back on. It is time to rethink weight loss and actually put some “thought” into it.
We’re all busy, and tired, but some of our lack of energy is from not exercising and our poor eating habits to begin with.  We have our excuses, but instead of looking at it as weight loss, think of launching smaller goals such as giving up soda, finding healthier recipes for old favorites that are delicious, getting involved in a sport you once loved.   Smaller, more attainable goals can slowly change your current lifestyle and help you lose weight, while keeping a positive spin on it.  One pound of weight loss per week will result in 52 pounds lost by this time next year.  One year might seem like a long time, but think about how many years you’ve been over weight and trying to lose. michelle fountain

The most important thing you can do is educate yourself.  Begin by reading food labels (more information can be found in this link)

  • The first four ingredients (fat, saturated fat, cholesterol, and salt) should all be 10% or less of the “% daily value”.
  • Choose foods with at least 5gms of protein and 5gms of fiber per serving to ensure nutrient dense foods.
  • Every 15gms of “Total Carbohydrate” equals one carbohydrate/starch serving. (think=1 slice of bread)
  • The first five ingredients are what the food contains the most of.  Look for foods with the least amount of ingredients possible. (More information on that Here)
  • Avoid foods with high fructose corn syrup and hydrogenated vegetables oils.
  • Look through all the food labels in your house today and you may be surprised.

Here are some basic rules for you to begin with.

  1. Eat 5-6 “small” meals a day, eat every three hours like clockwork.  This will prevent you from feeling hungry, which will help you make correct food choices when presented to you.
  2. A quarter of your plate should be meat, a quarter whole grain starch, and the other half should be vegetables and/or a salad.
  3. Avoid any beverages besides milk and water, do not waste your calories on drinks.
  4. Remember, if you do not buy it, it will not be there for you to eat.
  5. If you limit the packaged, pre-made, processed foods, you will be left with the nutritious outer aisles of the supermarket.

Your Supermarket Journey:

  • Brightly colored fruits and vegetables begin your supermarket journey.  The recommended 5-9 servings a day can easily be incorporated into your 6 small meals by adding 1-2 serving to each one.  Look at your shopping cart, half of it should contain fruits and veggies.
  • Next, onto protein rich meats.  Fill your home with lean cuts of beef; chicken and turkey breasts; Omega-3 loaded fish and eggs. Protein will keep you full, unlike carbs that leave you feeling hungry an hour later.
  • Onto calcium and Vitamin D rich dairy products.  Milk and yogurt will curb your appetite with its high protein content. Greek yogurt has 2-3 times the amount of protein as regular yogurt.
  • Turn down your final aisle of wholesome, fiber rich grains.  Fill your cart with only 100% whole wheat breads, wraps, pastas, brown rice and cereals.  Try something new like Steel cut oats, Ezekiel bread, Quinoa, Kashi products.

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Once you try new foods and recipes, and found things you love, you won’t feel you’re missing out on any of your old favorites.  Every week drop one “bad” food in your house and refuse to buy it again.  Then buy one new healthy food and you won’t feel deprived. Continue to read food labels and buy new cook books.  Skip the take out and even the restaurant dinners: you never really know what they are adding to your foods.

 
 
Pull it all Together in a Sample Meal Plan
Breakfast: Steel cut oats, mixed with fresh blueberries, almonds, and flaxseed                                  with one egg on the side, and glass of low fat milk.
Snack:  Pear slices with one Kashi Oatmeal Chocolate chip cookie.
Lunch:  Whole wheat wrap with grilled chicken, avocado, walnuts, dried cranberries,
               red pepper strips, shredded carrots and spinach leaves.
Snack:  Greek yogurt with diced mangoes.
Dinner: Broiled salmon with baked sweet potato, grilled broccoli, and edamame.
Snack:  Fresh strawberries drizzled with chocolate syrup and 2 TBSP Reddi-Whip.
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Healthy, delicious and only 1,650 Calories. Filling, satisfying, plenty of fruits and veggies and even a few desserts. One Small change a week, makes 52 BIG changes by the end of the year!

What small changes will you try to incorporate into your new week? Have you made any changes so far? What change had the biggest results?

I love hearing from you!

The greatest compliment you can give me is when you share this with others.
I sincerely appreciate it:

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Are you Tough Enough to Try a Mudd Run?

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Photo taken at 1:00  Register for Rugged Maniac at www.ruggedmaniac.com

By Christine Ardigo MSRD

Are you a Tough Mudder?

The same day that we completed our first Spartan Race, my friend Evelyn asked if I wanted to sign up for a Mudd Run. I hadn’t recovered from the Spartan race yet but I still had that post race high, so of course, I signed up!

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My family had accompanied me to the Spartan Race to cheer me on and when I crossed the finish line, my fifteen year old daughter Ashley, was so pumped herself, she said she wanted to run one of these some day. When Evelyn asked me to do the Mudd Run, I noticed that teenagers were also allowed to participate. I asked Ashley if she wanted to try this with me and she couldn’t say yes fast enough.

I have to say, the Spartan race I trained for. I ran on the treadmill, I used the StairMaster, I ran up stairs, I used the rowing machines, lifted weights, jogged around the block, ran up and down bleachers with a twenty five pound vest on me, and I joined Crossfit for two months, which taught me to do burpees, flip 185lb tires, do box jumps and climb a rope. I was ready and prepared for whatever came my way.

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For the Mudd Run though, since I was running it with my daughter and several other friends, I decided to just enjoy myself. No competition, no obtaining the ‘best’ time, I was so excited to have Ashley run with me, I just wanted us to have fun and share this day with her.

The day of the race, we felt no pressure, just pure excitement.   MudRaceJune2013_0009

We had a noon start time and the July 29th day was sunny and hot. We had no idea what we were up against because the trail started off in the distance, and continued out of sight. We got our bib numbers, grabbed our last sips of water and lined up, pumped and ready to go!

And then…..we were off! It hadn’t rained in a while and the initial start was over dusty, dirt trails and up and over hills that were hard to get a grip on. Climbing up was somewhat difficult but once we reached the top we realized: “how do you get down now!” It was a giant, dehydrated, desiccated slide down mounds of dirt and back up again.   MudRaceJune2013_0014

We ran over a large open field of pure asphalt and the sun beat down hard on us. We climbed up and over many wooden rails too.  1

And then we…..walked. We ended up walking the rest of the way. There were many obstacles and the sun was strong by mid afternoon. There was only one rest stop for water so we decided to enjoy the day together. We walked through tall grasses, climbed many wooden towers,  jumped over walls, hurdles, and over rope mazes. MudRaceJune2013_0022

We saw young and old, sprinters and walkers, men and women, even a man in full army gear tackling the trails.Photo taken at 12:58  Register for Rugged Maniac at www.ruggedmaniac.com

But what about the MUD?

We were wondering about that too.

And then there was mud. Lots of it. After walking for almost a half hour through barren asphalt, out in the open with no shade and several climbs, we were rewarded with pools of muddy water. We had to wade through them on our stomachs, balance across a narrow beam to prevent ourselves from falling in more muddy water and then had to dunk our entire heads underwater to get to the other side of a man made pool with four feet of muddy water.

Then it was all pure MUD. Photo taken at 1:00  Register for Rugged Maniac at www.ruggedmaniac.com      Photo taken at 1:00 Register for Rugged Maniac at www.ruggedmaniac.com Inside tunnels, under strings, and back out to the trails again.

We truly had a blast that day. We laughed and joked and cheered each other on. There was no competition with us, no pressure to finish at a certain time. It was a day of fun with my daughter and my friends and that was all that mattered. Yes there were some tough points, but we helped each other through and had an amazing day. Memories that we will never forget. Something that money cant buy.

After a good hour and a half, we neared the finish line and saw the mighty Mudd Slide before us. THIS WAS OUR REWARD! 1

Photo taken at 1:34  Register for Rugged Maniac at www.ruggedmaniac.com  2      MudRaceJune2013_0047copy3     4

Although not as tough as the Spartan Race, the Mudd Run was equally as fun. The Spartan Race was for me, to show how strong I could be, to show how fast I could compete. I trained and kicked ass! The Mudd Run though, was the most fun anyone could have with their child. We hope to do something like this every year, and when my youngest is old enough, she will join us too. MudRaceJune2013_0051copy

Have you ever completed a Tough Mudder or any other fun race?  Which ones?

Color runs, Zombie runs? And which ones were your favorite? Did you do it for fun or for pure competition?

Spring is here! Look up some races in your area and make a date with some friends and make some memories while you’re at it! And let me know all about it.

I love hearing from you!

Some Races to Try:

The Muddy Buddy

Run Ruckus

Tough Mudder

Warrior Dash

Spartan Race

MudRaceJune2013_0070copy ALL CLEAN!

The greatest compliment you can give me is when you share this with others.
I sincerely appreciate it:

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Finding Happiness is as Easy as Remembering a Childhood Dream

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By Christine Ardigo MSRD

Several months ago, I wrote a post on finding happiness (you can read it HERE). I asked you what really makes you happy. Not material objects, because they flitter away when the next shiny item comes along. But to find a passion you have or had at one point, some long distant desire that vanished.

One day on the radio, I listened to two DJ’s speak about doing something they always wanted to do, and more importantly, were they currently employed in a career that they had dreamed of when they were little?

At first, both DJ’s laughed and said “No way, I never saw myself doing this.” But then as they continued to talk, one of them suddenly had a recollection. It appeared out of no where. All of a sudden he remembered a photograph his mother took of him when he was six years old.

He used to play album after album on his record player and before the next song started, he would hold up a fake microphone to his mouth and announce each song before it began. He did it all the time. Like a real DJ on the radio. At six! He wondered if his passion buried itself deep within him, but then resurfaced and pushed him toward the career he had now.

It lit a spark in me.

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I loved reading as a child, and looked forward to my father taking me to Barnes & Noble to buy a new book. At 10 years old, I was obsessed with Nancy Drew and collected over twenty books, devouring them in less than four hours, unable to wait for my next one.

In 6th grade I wrote two novels, part of The Linda Wells Mysteries. I wrote them in a spiral notebook complete with hand drawings.  It was then that I decided I wanted to write a real novel one day.

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When I graduated high school though, the thought of majoring in English scared me. What would I do when I graduated? Sit home all day and write books? I was afraid and with no guidance I chose Nutrition as my major and received a Masters in Exercise Physiology. My two other loves.

Although I went on to lead a pretty fulfilling life, there was something missing, no real goal, no end point to reach for.

One boring Saturday evening in September, a year and a half ago, I sat in front of my computer and just decided to write. And write and write. It became an obsession. Something I buried away for years, had finally unleashed. It was my passion. Storytelling. Something I lost sight of as I traveled down my conveyor belt of a life.

It took over as my new obsession, leaving rock climbing and weight lifting in the dust. I found myself spending Friday & Saturday nights writing in my basement, alone. It’s all I wanted to do.

So here I am today, to let you know that I wrote 2 contemporary romance novels, and published them on Amazon,  with the hope that someone will love them as much as I loved writing them.

LINK for BOOKS:  http://amzn.to/1r17ux0

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I hope you join me on my journey and follow me on my Author Website to learn more about my books, and meet the characters that took on a life of their own, and even get involved with some interesting conversations that surround my book like:

  1. Is it ever okay to cheat on your spouse?
  2. Did you, or anyone you know, stay married for much longer than you should have? Why?
  3. If divorced, what was the final breaking point?

And much more!

What’s your passion? What’s something you’ve always wanted to do but put it on the back burner? Was there a dream you had that you did finally fulfill? What was it? Are you working in a job now that you love?

I love hearing from you!

The greatest compliment you can give me is when you share this with others.
I sincerely appreciate it:

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6 Ridiculous Tricks that Might Actually Help you Lose Weight

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By Christine Ardigo MSRD

These tips are only little tricks to get you over the hump. The best weight loss strategy is behavioral changes that, over time make big changes. But with every weight loss strategy, there are times when you need that little push, or a tiny trick to get you through the day.

SIP of MILK 

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I’m starting with my favorite trick. The sip of milk! Don’t laugh but when I decreased my calories significantly, and also hit the gym 5 days a week, I was always hungry. This is the main reason diets fail. HUNGER PAINS! They’re the worst.

Your body doesn’t know it’s trying to lose weight, it thinks it’s starving, (literally) and cranks up that stomach growling. It’s distracting, annoying and frustrating. My cure? Sip of Milk!

I take a shot glass sized slug of milk, a mere 25 calories, and it’s enough to shut up my stomach until you get to your next meal. 25 calories won’t mess up your calorie allowance for the day and you also won’t be starving when you eat our next meal, thereby helping you make a healthy choice.

 

BRUSHING your TEETH 

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For me, this helps tremendously at work, where the nurses lounges are filled with delicious snacks. I brush AND floss after breakfast and lunch and even if I see a brownie with walnuts (my favorite!) I don’t wan’t to ruin my fresh breath and have food stuck in my teeth. This works great after dinner too, to prevent those late night munchies.

 

DON’T MAKE YOURSELF LUNCH 

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No, I don’t mean skip a meal. I mean when you’re home with your kids and preparing their lunches, don’t prepare anything for yourself. I know so many parents that eat their whole lunch, and then finish off their children’s leftovers. The next thing you know you’ve eaten twice as much as you should have. Make their lunch, clean up the kitchen and when they run off to play, finish their leftovers.

 

TINY DINNERS

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Back in the day, my husband loved barbecuing everything. While not entirely bad, many of the foods were fatty meats: spareribs, chicken wings, sausages, etc. Then he’d make a big pot of mashed potatoes, or white rice. I loved that he cooked dinner every night (it meant that I didn’t have to) but I hated to insult his choice of foods, so instead, I ate very little. 2 chicken wings, or 1 spare rib, or just a tiny thin piece of thin sausage. I skipped the starch and just ate a few raw veggies on the side.

I went to bed shortly after dinner so I wasn’t hungry. If I was, I would just brush my teeth. Honestly though, after eating so little every night for dinner, my stomach got used to it and the hunger pangs disappeared. Plus my breakfasts were pretty large, so I just ate my usual breakfast when I woke up.

 

WATER

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No, water is not a magical weight loss potion that will melt fat away like everyone thinks. What it does do, is a couple of things. First, most people don’t realize that they’re really thirsty and not hungry. And second, if you drink enough, it will fill up your stomach.

For example, I eat lunch around 1:30pm every day. Today around noon I started feeling restless, like I wanted to go to lunch early. But then I remembered that I didn’t drink my water on the way to work and one of my 4oz milks I usually drink with breakfast was spoiled, so I only drank a total of 4oz of fluid since dinner the night before! I must have been so dehydrated.

I went to the nourishment kitchen and immediately chugged 4 Cups of water. Within five minutes, I was less cranky and agitated, I wasn’t hungry or thirsty, and my belly actually felt full. Really full. I went back to work and then came down for lunch at 1:30pm without that need to stuff my face with a ton of food. I was refreshed and relaxed.

 

PRE PORTION FOOD – PLAN AHEAD

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This one isn’t ridiculous, but it is a great trick. Planning ahead and packing up the right portion sizes of foods to bring with you to work or for an outing, works like a charm. There’s no chance of over eating something when the portion size is already measured out. And when you bring your food, there’s little chance you’ll dump it and purchase take-out instead.

What’s your favorite tricks? What works best for you? If you give any of these a try, let me know!

I love hearing from you!

The greatest compliment you can give me is when you share this with others.
I sincerely appreciate it:

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The 10 Healthiest Foods you Need to Eat Right Now

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adammmBy Christine Ardigo MSRD

Top Foods to Include in Your Diet

I always say, if you include the healthiest of foods into your diet, there won’t be any room left for the junk. Plan ahead, pack your meals the night before, eat everything you wrapped up, and then end the day knowing you filled your body with everything it needed.

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How to Enjoy your Vacation Without Gaining any Weight

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By Christine Ardigo MS RD

I just returned from a week long cruise with my family and friends, all 42 of us. Gorgeous 85 degree temps, glistening transparent oceans, and of course, tons of food!

Those of you that know me, know I have a serious obsession love desserts! My friend James and I had the pleasure of sharing every dessert created on the ship. One night in particular, I couldn’t decide between 7 different scrumptious ones so I asked James to help me eat them. He thought I was insane, but I ordered each and every one and yes, we devoured all 7 of them. This went on for the remainder of the trip.

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10 Tips to Help your Children Cut Back on their Sugar Intake

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chris spag1By Christine Ardigo MSRD

C is for Cookies, Cake, Candy & Cupcakes!

Think your kids are eating way too many sweets? Are you trying to find ways to decrease it? (Me too). Here are some quick tips to get you started:                                                                                                              Read More

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Nutritious & Delicious Breakfast Choices

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By Christine Ardigo MSRD

Start your Morning off with a Healthy Breakfast!

Good Morning!  Checking your emails before breakfast? Good, because today you’ll find some great breakfast examples and also see how amazing eggs really are.                                                                           Read More

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